Moves for a Better Future

MOVES FOR A BETTER FUTURE CONTINUED… SQUATS AND LUNGES

By Leah Acampora

that you’ve had sufficient time to master core engagement with the guidance provided in the May/June issue, it’s time to step it up a notch and learn how to perform the squat and deadlift correctly.

You’ll remember that the basis of this article is geared towards exercising for longevity. We began with the how to’s for optimal core engagement, because these will need to be applied to the next two movements (and ideally all movements in daily life).

The squat and deadlift are often confused by beginners – they share similarities but also distinct differences. The most prominent similarity and the overarching movement pattern that they share is the hip hinge.

Without realising it, we perform the hip hinge movements all day, every day. When we go from sitting to standing or vice versa, when we bend over, lift things from a lowered position and even while we’re seated. But there’s a distinct difference between bending from your back and hinging from your hips.

The muscles required to perform an optimal hip hinge movement include the hamstrings, glutes, deep core muscles and several back muscles. These are also the muscles that are the most deconditioned due to being in a seated position for long periods at a time. Given modern lifestyles, it’s no wonder we find these movements challenging and end up with injuries.

There are plenty variations of both the squat and the deadlift, but let’s focus on the initial phase of movement for both and the ways in which they vary:

• First, you need to engage your core (see May/June issue). • Now maintain a neutral pelvis by thinking about keeping a connection between the lower ribs and hips (again, do not over exaggerate, this should feel natural, not limiting) • Now shift your bum backwards (still maintaining steps 1-6 of the core engagement).

You’ll notice that your back naturally lowers at the hips in a forwards direction as you drive your hips backwards.

This is where things get interesting; to perform a squat ensure that your feet are placed slightly wider than your hips, keep sending your hips backwards and downwards by bending the knees whilst maintaining a diagonal spine. Eventually your hips will be at the same height or lower than your knees depending on your range of movement. muscles. Your back stays unchanged as you move up and down.

To perform a basic deadlift, align your feet hip width apart. As you send your hips backwards (performing a hinge), allow your knees to bend while your back lowers until it’s parallel with the floor or as far as your mobility allows (keep your spine tall and strong, DO NOT ROUND your upper back!) all the while maintaining core engagement.

Allow your hamstrings to lengthen as your hips move backwards and “upwards” whilst your back lowers, raising and maintaining the hips higher than the knees. To come up, think about squeezing your glutes so hard that your back (still unchanged) lifts as a result and you return to a standing position.

At this stage you may be wondering what to do with your arms – firstly avoid interlacing your fingers and clutching your palms together. You want to keep an open chest. Think of maintaining length from collar bone to collar bone. When performing a squat (body weight) you can allow your arms to raise up as you go down until they’re parallel with the floor and each other, then allow them to return to your sides as you come up.

For the deadlift (body weight) a great way to start is by placing your palms against your thighs, fingers pointing downwards and allow them to slide towards your knees as your hips hinge backwards, maintaining a flat back posture. Allow them to slide back up as you squeeze your glutes and your back returns to the tall upright position.

Aim to perfect these basics using only your body weight before adding weights or variations.

SA BIOKINETICISTS

www.sabiokineticists.com Fit24 Gym, Ballito Odyssey, 1 Simbithi Dr, Dolphin Coast 063 853 6765

MAKING A RUNNER, THE PODCAST FOR RUNNERS BY RUNNERS a proudly local production.

is an age-old sport with long distance marathon running’s roots firmly embedded in Greek history. But it was not until the 1896 Athens Olympics that the first official marathon distance of 26.2 miles / 42.2 km was held.

Fast forward 122 years, and there are 1.1 million marathon participants, 2.1 million half-marathon participants and 1.6 million 10 km participants competing in races held world-wide. And that’s just road running – the International Trail Running Association estimates that there are about 1.77 million trail runners, globally.

Clearly, running has become a very popular pastime which is no longer reserved for the elite few who compete at an Olympic level, but enjoyed by your average citizen too, although make no mistake, Mr. Joe Average is not complacent with his average time.

The beauty of running in the 21st century is innovation and technology have become readily available, from gear to access to professional coaching services. Every runner can be competitive because, unless you’re an elite, competition is limited to your last personal best time. Paradoxically, all this information can also be quite overwhelming, with many runners making common mistakes along the way (which, in turn, makes for good stories). This brings us neatly to the crux of this article: introducing L&S media’s latest production, the Making a Runner Podcast, hosted by local running duo Nic Acampora (@nic_thebio), a running specialist Biokineticist and coach, and David Fick (@daveyontherun), ASICS Frontrunner and avid competitor. In Making a Runner, Nic and Davey dive into the world of running headfirst, interviewing professional athletes and coaches, subject matter experts and ordinary runners with extraordinary stories to tell. "Movement is a factor that directly influences your ability to participate in life." "Movement is a factor that directly influences your ability to participate in life.""Movement is a factor that directly influences your ability to participate in life." "Movement is a factor that directly influences your ability to participate in life." "Movement is a factor that directly influences your ability to participate in life." "Movement is a factor that directly influences your ability to participate in life."

In conversation with the guests, the podcast offers Nic’s educated opinion as a health professional in contrast with Davey’s enquiries as a passionate every day runner, asking the questions we’d all like answers to, some controversial, most of them hilarious and all of them insightful. As you read this there are already 8 episodes available for your listening pleasure, each of them 45 minutes to 1 hour in length. You can listen on the Life & Style app (available as a free download) or your preferred streaming platform, including Apple Podcasts and Spotify. This is how runners are made…

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